Cardio interval training

Cardio interval training

Cardio interval training can be a very effective way to increase calorie burn and fat burning, not to mention, it’s great for your cardiovascular system. It can be done with any type of cardio equipment, whether it is a treadmill, a bike, a row machine, or simply walking outside with varied speeds or inclines. The important thing is the timing and intensity of the work being done. Below are three different interval protocols starting with the most simple and progressing with complexity. My suggestion is to pick your favorite form of cardio and try one of these protocols. Just remember there are two ways to change intensity, speed and resistance. Have fun.

Interval Variation I: Standard
The following is a typical interval workout. You alternate the same period of low intensity with the same period of higher intensity.

1. 3 - 5 minutes warm up (light jog, low intensity, gradually increasing at the end of the warm up period)

2. 1 minute moderate or high intensity followed by 1 minute low intensity (repeat 6 - 8 times)

3. 3 - 5 minutes cool down (light jog, low intensity, gradually decreasing by the end of the cool down period)

Interval Variation II: Pyramid
This pyramid structure allows you to start with short bursts of speed, and then you'll peak at the longest surge of energy in the middle of your workout before coming back down.

1. 3 - 5 minutes warm up

2. 30 seconds high intensity, 1 minute low intensity

3. 45 seconds high intensity, 1 minute low intensity

4. 60 seconds high intensity, 1 minute low intensity

5. 90 seconds high intensity, 1 minute low intensity

6. 60 seconds high intensity, 1 minute low intensity

7. 45 seconds high intensity, 1 minute low intensity

8. 30 seconds high intensity

9. 3 - 5 minutes cool down

Interval Variation III: Sports Conditioning
Sports are unpredictable. This interval simulates some of that unpredictability by having you doing different times and different intensities. You can mix and match the orders and repetitions as much as you want. Rest longer after the periods in which you use the most energy.

1. 3 - 5 minutes warm up

2. 2 minutes moderate or high intensity followed by 2 minutes low intensity (repeat once

3. 30 seconds high intensity followed by 30 seconds low intensity (repeat four times)

4. 60-yard sprints (or 10 seconds if not running) followed by 90 seconds rest (repeat 6 - 10 times)

5. 3 - 5 minutes cool down

Read more at Men's Health: http://www.menshealth.com/nutrition/interval-training-workouts#ixzz1uJ1w2t4E

Up Coming Event’s At Fitness Together

Belmont Town Day

May 19

9 – 4pm

Come see us at our booth. We will also have a raffle, information on ways to stay active during summer, and you can test your knowledge with our nutrition quiz.

Open House

May 22

5:30 - 8:30pm

We will have wine and cheese, and other snacks from Spirited Gourmet

Armed Forces Day Celebration

For those that make a donation of more than $65 will receive a free session

Great Jeans Challenge Closing Ceremonies

We will be measuring all of our client’s waist participating in the challenge, and handing out gift certificate to all the winners.

There will be a Group nutrition session all are welcome to come free of charge.

All that attend will receive goodie bags with items from local business.

Last but defiantly not least we will be kicking off our summer training programs for all current clients.

One-third of US workers don’t get enough sleep

Hey
Check out this article. Are you getting enough sleep?



One-third of US workers don’t get enough sleep

Mother's Day!

Still looking for the perfect Mother's Day gift? Look no further!

The Great jeans Challenge

We are now entering week five of our eight week great jeans challenge. All of you are doing great, and now is the time to pick up the intensity! The finish line is coming up fast and we are looking forward to giving gift certificates to all of you. Which is more than possible if you can tie up any lose ends in terms of your nutrition and exercise over these last three and a half weeks. So let’s finish strong and sprint to the end!  Just remembe,r whether you think you can or you think you can’t, you're probably right ;) 

Brian Knowles  

What's Happening at FT Belmont....

I'd like to start by thanking everyone who contributed to the food drive over the last few weeks! I'm sure your donations will be greatly appreciated by the people of Belmont who are not as fortunate as most of us. The drive will be coming to a close tomorrow, so if you find any other spare cans of tuna, bring them down.

Also a reminder to all of you who are doing the Great Jeans Challenge, this is measuring week, so please make sure you get measured this week in order to avoid being disqualified from the challenge. We can't wait to hand out the gift cards!

Lastly, despite the rainy Sunday forecast, we are still running/walking the Run for Charlotte in Braintree. If you are interested in joining us or just cheering us on, please contact us for details!

Hope you're having a healthy and happy day!

~Amy

Diet Fad of 'Eating Through the Nose' Could Be a Nightmare, Nutrition Expert Says

ScienceDaily (Apr. 16, 2012) — What should be a fairy-tale day -- a woman's wedding -- could turn into a nightmare for a bride-to-be who goes on a new feeding-tube diet to lose 20 pounds fast, says a Baylor University professor and a former chair of a public policy committee for the American Dietetic Association.

The diet of about 800 calories a day for 10 days has a potential to be even more harmful and less long-lasting than the so-called liquid "starvation diets," of fewer than 1,000 calories a day -- far below standard recommended weight-loss diets, said Suzy Weems, Ph.D., chair of Baylor University's family and consumer sciences and a consulting dietitian who has worked for hospitals and extended-care facilities. Most recommended diets call for a combination of exercise and eating that create a 500-calorie deficit from normal needs.

Some doctors -- over the vigorous protests of others -- have promoted the diet as a quick, hunger-free way to shed pounds by delivering protein, fat and water through a nasal feeding tube.

"It seems very extreme because of its potential for infections and irritation," Weems said. "It seems to be illogical to do this for one fairy-tale day when most brides have plenty of time before their weddings to lose weight in a healthy way. The long-term solution to maintain a good weight is eat right and exercise."

What's more, healthier diets provide "more energy for intimacy," she said.

http://www.sciencedaily.com/releases/2012/04/120416150117.htm

This is a really bad idea, and is possibly the worst way one could lose weight. Maybe I am wrong but a big reason to lose weight is to become healthier and look good. Neither of which would happen form this diet. It really upsets me to see people try to make short cut, which do more harm than good and then market them. What do you think?

Brian Knowles